Unzip the zip file and open the 'lite' folder, open the lite.ino file, this should open in the Arduino IDE.

Next in the menu bar select Tools > Board > Arduino/Genuino Micro

Then select Tools > Port > (Arduino/Genuino Micro)

Finally go to Sketch > Upload

Once the sketch has uploaded you can remove the lite and toggle it's switch, putting it into the 'on' position, then just stick it in a computer and it'll run. To put the lite back into programming mode simply toggle the switch into the 'off' position and put it back into your computer for programming.